Thursday, July 12, 2018
Strength: 3 Sets – with light/warm-up loads, of: Double KB Stagger Legged Dead-lift x 20 reps (10 with each leg forward) Glute-bridge w/ 1 second... Read More
Wednesday, July 11, 2018
Gymnastics Strength: Ring Muscle-up development 20 Minutes skill/technique practice: Muscle up technique progressions (if athlete has requesite strength of 5 strict pull-ups and ring dips)... Read More
Tuesday, July 10, 2018
Core Blast with Shauna at 6:45pm!!! Free Beginner CrossFit Class at 6:30PM. Anyone interested in trying out a CrossFit class is welcome to come check... Read More
Monday, July 9, 2018
Overview of Week: Monday: Bench Press Tuesday: Front Squat Wednesday: Muscle Ups Thursday: Posterior Chain Accessory and Triplet Intervals Friday: Overhead Complex Saturday: Hero Wod... Read More
Sunday, July 8, 2018
Yoga with Liz at 10:00am!!! Conditioning: Every 5 for 30 (6 sets): 18/15 Calorie Row 200m Run 10 Hang Power Snatch 115/80 (Fx: 95/65) 10... Read More
Saturday, July 7, 2018
Free Beginner CrossFit Class at 12:00PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!... Read More
Friday, July 6, 2018
Strength: 21:00 Clock, for max load of each lift: 0:00-7:00 = 3 RM Hang Power Clean 7:00-14:00 = 1 Hang Squat Clean + 1 Front... Read More
Thursday, July 5, 2018
Strength and Skill: Split Jerk Technique (12 minutes) 3-3-3-3-3 Rest 1-2 minutes between sets This is for quality technique and positions. Work on speed and... Read More
Wednseday, July 4, 2018
Independence Day Holiday Hours!!! We will be having one GIANT WOD at 10:00 am on the 4th. (If this fills up ahead of time we... Read More
Tuesday, July 3, 2018
Core Blast with Shauna at 6:45pm!!! Free Beginner CrossFit Class at 6:30PM. Anyone interested in trying out a CrossFit class is welcome to come check... Read More